Glute Workouts for Women

Glute Workouts for Women

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Having firm buttocks is the desire of many women, if not every woman, and for a good reason. The confidence it inspires is one motivation, and the health benefits are another.

Like most, women want to look good in front of a mirror. Others may simply desire stronger glute muscles for more efficient daily performances.

There are plenty of benefits to having stronger glutes and shapely buttocks, all of which are good enough motivations to start working on them today.

If you need any further encouragement, do read on. If you are already motivated, and merely seek more advanced exercises than the ones discussed here, feel free to visit the following site.

There, a clear and in-depth discussion of both vital exercises and the functions of the glutes can be found. On the Unlock My Glutes site, you will find plenty of helpful insight, training tips, and exercises to follow up on.

The only thing you should know beyond what is discussed is that the results will be in your hands. Your butt can look amazing, but to do so, you will need to get off that couch and start shaping it today.

The Benefits of Having Stronger Glutes

Here are some of the most important pros of strong glutes.


Among the many benefits of strengthening the glutes, one of the most surprising advancements is an improved posture. A simple but effective means to naturally improve your hip alignment is by strengthening the muscles that support it.

By merely shaping up your bottom, your hips will gain better support and control. This will effortlessly improve your posture and help to keep you upright.

Injury Prevention

Having stronger glutes will also improve lower back support. This will have vital benefits in reducing pains associated with back strains and exercise injuries.

With stronger support aiding your back, keeping up with your exercise routine will become much easier. This same benefit will also be felt in the shins and knees.

With stronger glutes helping to keep your lower back supported, injuries like shin splints and Achilles tendonitis will be drastically reduced.

Another benefit is the overall improvement in your athletic performance. It will also help to improve fat loss and to keep fat off, especially around the belly.

Improved Bone Density

A miraculous benefit associated with stronger glutes and lower body weight training is the improvement of bone density health. Exercises that place strain on the bones will improve the overall health and recovery of old bones.

As a result, diseases like osteoporosis can be prevented and even reversed. However, since bone density reaches the height of growth shortly after maturity, including these exercises are most beneficial at an earlier age.

Glute Workouts for Women Without Equipment

Not all of us have the luxury, nor the motivation, to train at a gym or with equipment. For this reason, we have included a few Pilates-based glute exercises.

These exercises can be performed anywhere, without the need to add any form of equipment or additional weight. By using only gravity and your body weight, your buttocks can be shaped up rather quickly.

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Quadruped Leg Lifts

This simple exercise is incredibly effective in improving both the strength and shape of your butt. It is easy to do and is ideal even for beginners.

It can be done in your living room right in front of the couch. No need to go too far, and only a few reps two to three times a week will have wonderful results.

  1. First, enter an all-fours position firmly on your hands and knees.
  2. Keep your hands positioned beneath your shoulders and your knees beneath your hips.
  3. Then, lift your left leg and right arm simultaneously, stretching to extend to its full length.
  4. Engage your core muscles and keep your spine relaxed and neutral as you lift.
  5. Hold the extended position a few seconds, or as long as you are comfortable.
  6. Ease back into all fours and relax your body a moment.
  7. Follow through by now extending the right leg and left arm, as you did before.
  8. Repeat as many times as comfortable, or attempt to do so at least twenty times for the best results.

Bent Knee Leg Lift

In the same all-fours position, you can attempt the following exercise.

  1. With your hands and knees firmly placed, bent the left leg until the calf touches the back of the thigh.
  2. Keep the leg bent and slowly lift the knee off the ground until it is level with your hip.
  3. As you lift the leg, try not to undo the bend by any means and follow through with smooth motion.
  4. Keep it in the air a few seconds or as long as comfortable.
  5. Then smoothly drop the knee again until it is back on the ground.
  6. Unbend the leg and relax for a moment.
  7. Then, follow through and complete the same process with the right leg.
  8. Do as many repetitions as desired, but for the best results, attempt at least twenty.
Glute Workouts for Women

Barbell Hip Thrust

For those who may be slightly more advanced in their routine and have access to a barbell, you can attempt the following exercise.

If you do not have the confidence, it is recommended that you ask for someone’s assistance at first.

  1. Sit on the ground with your back firmly against a bench.
  2. Plant your feet firmly on the ground slightly separated and with your knees partially drawn into your chest.
  3. Rest the barbell, with comfortable weights fitted on, on your upper thighs, just below your hips.
  4. Raise the barbell with your hips driving with only your glutes.
  5. Keep your back and legs stable, and only push as far as you can go.
  6. Eventually, you will be able to push until you’ve reached the desired straightened position.
  7. Push up slowly and with smooth motion.
  8. Once at the peak of your stretch, slowly drop again until your buttocks reach the ground again.
  9. Repeat as many times as possible or for twenty reps. Remember to breathe and relax in between each rep.
  10. Since this is an advanced exercise, only attempt it once you have the confidence. Keep in mind never to actuate any other driving muscles other than the glutes.
  11. Using the back, legs, or neck muscles during this exercise can result in severe strain or injury.


As a last word of advice. You can train as hard as possible and never see results. This is for simple reasons. Your breathing is wrong, and/or your follow-through during the exercise is compromised due to inadequate stretching and motion.

Remember, blood, sweat, and tears is the only route to a sculpted body. Don’t be afraid of the efforts involved; you will thank yourself later.

Don’t forget to visit the Unlock My Glutes website, either. There are some helpful tips and instructions, as well as motivations for you to find. There are in-depth looks at the correct breathing patterns and motions.

Motivate yourself today and get out from behind your desk, if only once a week. Best of luck, and keep up the good work.

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